1 serving (200 grams) contains 686 calories, 44.0 grams of protein, 3.0 grams of fat, and 126.0 grams of carbohydrates.
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Nutrition Information
Calories |
807.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.5 g | 4% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 35.3 mg | 1% | |
| Total Carbohydrates | 148.2 g | 53% | |
| Dietary Fiber | 35.3 g | 126% | |
| Sugars | 0 g | ||
| protein | 51.8 g | 103% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 171.8 mg | 13% | |
| Iron | 16 mg | 88% | |
| Potassium | 3275.3 mg | 69% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Arhar daal
Arhar Daal, also known as toor dal or pigeon peas, is a staple legume widely used in South Asian cuisines, especially Indian. This yellow split lentil is known for its mildly nutty flavor and versatility in soups, stews, and dals. Arhar Daal is a rich source of plant-based protein, making it a critical dietary component for vegetarians and vegans. It offers an excellent nutritional profile, being high in dietary fiber, complex carbohydrates, and essential vitamins such as folate and minerals, including iron, magnesium, and potassium. A 100-gram serving of cooked arhar dal provides approximately 7.2 grams of protein, 5.7 grams of fiber, and just 0.3 grams of fat, making it a heart-healthy, filling option for meals.
Health Benefits
- Supports muscle building and repair due to its high protein content (7.2g protein per 100g cooked).
- Promotes digestive health with a significant fiber content (5.7g fiber per 100g cooked).
- Rich in folate (approximately 63µg per 100g), which is vital for cellular growth and anemia prevention.
- Contains potassium (approximately 370mg per 100g), which contributes to maintaining healthy blood pressure levels.
- Provides magnesium (approx. 20mg per 100g), aiding in bone health and energy production.
Dietary Considerations
Selection and Storage
Store dry arhar dal in an airtight container in a cool, dry place to maintain freshness. Cooked dal should be refrigerated in an airtight container and consumed within 3-5 days.
Common Questions About Arhar daal Nutrition
Is Arhar Daal high in protein?
Yes, Arhar Daal (pigeon peas) is a good source of plant-based protein. A 100-gram serving of cooked Arhar Daal contains approximately 7-9 grams of protein, making it an excellent choice for vegetarians and vegans looking to meet their daily protein requirements.
Can I eat Arhar Daal on a keto diet?
Arhar Daal is not ideal for a strict keto diet as it contains about 20 grams of net carbs per 100 grams of cooked dal. However, in small portions, it may fit into a more liberal low-carb diet depending on your daily carbohydrate allowance.
What are the health benefits or concerns of eating Arhar Daal?
Arhar Daal is rich in protein, dietary fiber, potassium, and B vitamins, which are beneficial for digestion, heart health, and energy production. However, it contains moderate levels of purines, which may not be suitable for those with gout if consumed in excess. Soaking and cooking can help reduce antinutrients like phytates.
What is the recommended serving size for Arhar Daal?
A healthy serving size of cooked Arhar Daal is about 1 cup (approximately 200 grams), providing around 200 calories, 7-9 grams of protein, and 6-7 grams of fiber. This portion can be adjusted based on individual caloric and protein needs.
How does Arhar Daal compare to other lentils like Moong Daal?
Arhar Daal is slightly higher in protein and calories compared to Moong Daal, which is lower in calories and easier to digest. While Arhar Daal has a fuller, nuttier flavor and is ideal for hearty dishes, Moong Daal is often used in lighter preparations and is better suited for someone with digestive sensitivities.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
